Engdahl Petter
ππΌββοΈ Race Briefing for Engdahl for Western States πββοΈ
1. ππΌββοΈ- Runner info
| Informations | Value |
| Name | Petter |
| First Name | Engdahl |
| Nationality | Sweden |
| Age | 29 |
| Index | 925 |
| Team | Adidas Terrex |

Engdahl, here is your race briefing for Western States, we wish you a great performance for this race, best of luck!
Engdahl, Enduraw estimated your finish time at 14:33:49. With this time you would have finished in position 1 last year
Good luck for this race Petter, I'm sure the 100 miles format is for you
The Runner Ability Heat Map defines your runner profile. By analyzing your Strava account and previous races, we can see if you are strong on climbs or fast on the flat. So πΒ or π¨
2. π- Race Analysis
| Parameters | Value | Unit |
| Distance | 161.3 | km |
| Elevation Gain | 5500.0 | m |
| Elevation Loss | 6330.0 | m |
| Max altitude | 2649.25 | m |
| Min altitude | 163.91 | m |
| Avg altitude | 1098.96 | m |
| distance above 8% | 24 | km |


On the red parts, the gradient is higher than 8%, Considering your walking/running economy threshold, it is better to walk
On the grey areas, the gradient is higher than 5% Considering your defined threshold, it is better to use the poles



Analysis of the main parts of the race
- There are no remarkable climbs here.
Would you be interested in a closer look at the first and last kilometers (type of surface, positioning, etc.)?
3. β - Weather conditions
(updated 24 hours before the race)
| Parameters | Value | Unit |
| Max temperature | 24 | Β°C |
| Min Temperature | 6 | Β°C |
| Average Temperature | 14 | Β°C |
| Wind speed (at departure) | 21.9 | km/h |
| Wind direction (at departure) | 241 | Β° |
| Risk of rain | Clouds | / |

Here you have the map of the race. You can zoom in to explore and visualize the trace !
On this graph we can see when the wind will help you
Given our analysis :
- βοΈΒ the heat will cost you 0 seconds
4. π - Pacing strategy

Your pacing plan is customized according to 7 points:
π₯Β Your level (finish time)
β°οΈΒ Your positive and negative elevation gain (the GAP we talked about earlier)
π οΈΒ The technical nature of the race
π¬οΈΒ The wind (whether it's head-on or not)
π‘οΈΒ The temperature at each points along the route
β±οΈΒ Your pacing strategy, in this case a slight negative split of -8%.
β³Β The natural drift at the end of the race, which depends on your index.
This will give you crossing points to respect at aid stations (you can also find a km-by-km plan on the next page)
| Aid Station | KM | Distance between | Time |
|---|---|---|---|
| Lyon Ridge | 16.6 | 16.6 | 01:39:03 |
| Red Star Ridge | 25.4 | 8.8 | 02:27:58 |
| Duncan Canyon | 39.3 | 13.9 | 03:41:59 |
| Robinson Flat | 48.8 | 9.5 | 04:35:56 |
| Miller's Defeat | 55.4 | 6.6 | 05:12:33 |
| Dusty Corners | 61.2 | 5.8 | 05:43:17 |
| Last Chance | 69.7 | 8.5 | 06:25:21 |
| Devil's Thumb | 76.9 | 7.2 | 07:11:16 |
| El Dorado Creek | 85.1 | 8.2 | 08:02:57 |
| Michigan Bluff | 89.6 | 4.5 | 08:26:04 |
| Foresthill | 99.8 | 10.2 | 09:19:41 |
| Dardanelles (Cal-1) | 105.7 | 5.9 | 09:52:24 |
| Peachstone (Cal-2) | 113.8 | 8.1 | 10:34:56 |
| Ford's Bar (Cal-3) | 117.5 | 3.7 | 10:56:14 |
| Rucky Chucky | 125.5 | 8.0 | 11:41:06 |
| Green Gate | 128.5 | 3.0 | 11:57:23 |
| Auburn Lake Trails | 137.1 | 8.6 | 12:46:49 |
| Quarry Rd | 146.0 | 8.9 | 13:36:31 |
| Pointed Rocks | 151.7 | 5.7 | 14:02:53 |
| finish | 157 | 5.3 | 14:33:49 |
π With the analysis of your races and training (with our Strava integration) we can even propose an ultra-tailor-made plan to go after marginal gains!
5. β± - Pacing plan
π― Here is your pacing plan km by km for the Western States
Click here to download the file directly onto your Garmin for a real time pace management (available soon)
Pacing plan ππ
Km D+ D- Pace Total_time 1 81 0 00:07:08 00:07:08 2 61 1 00:06:32 00:13:40 3 69 0 00:06:48 00:20:28 4 92 0 00:07:26 00:27:55 5 54 1 00:06:24 00:34:19 6 77 20 00:06:25 00:40:44 7 5 54 00:05:02 00:45:47 8 19 51 00:05:06 00:50:53 9 27 70 00:05:03 00:55:56 10 13 66 00:05:02 01:00:59 11 41 47 00:05:18 01:06:18 12 15 17 00:05:22 01:11:40 13 3 53 00:05:02 01:16:43 14 0 61 00:05:02 01:21:45 15 9 13 00:05:21 01:27:06 16 27 10 00:05:37 01:32:44 17 64 10 00:06:18 01:39:03 18 2 28 00:05:06 01:44:09 19 37 13 00:05:45 01:49:55 20 24 47 00:05:09 01:55:05 21 11 49 00:05:05 02:00:10 22 51 4 00:06:18 02:06:28 23 35 3 00:05:55 02:12:24 24 12 30 00:05:12 02:17:37 25 31 43 00:05:15 02:22:52 26 6 45 00:05:05 02:27:58 27 25 34 00:05:16 02:33:15 28 19 22 00:05:21 02:38:37 29 18 16 00:05:25 02:44:02 30 9 40 00:05:07 02:49:10 31 38 20 00:05:40 02:54:50 32 17 21 00:05:21 03:00:11 33 11 19 00:05:17 03:05:29 34 2 71 00:05:03 03:10:32 35 4 42 00:05:05 03:15:37 36 1 70 00:05:03 03:20:40 37 25 32 00:05:18 03:25:59 38 37 5 00:05:54 03:31:54 39 16 74 00:05:03 03:36:57 40 7 46 00:05:02 03:41:59 41 65 2 00:06:37 03:48:37 42 56 21 00:05:57 03:54:35 43 51 19 00:05:55 04:00:30 44 94 3 00:07:31 04:08:01 45 32 29 00:05:25 04:13:26 46 34 17 00:05:38 04:19:05 47 67 10 00:06:29 04:25:34 48 22 31 00:05:17 04:30:52 49 1 45 00:05:03 04:35:56 50 3 51 00:05:02 04:40:58 51 8 20 00:05:16 04:46:14 52 12 23 00:05:16 04:51:31 53 5 28 00:05:10 04:56:42 54 1 44 00:05:02 05:01:45 55 23 18 00:05:27 05:07:13 56 14 19 00:05:20 05:12:33 57 23 34 00:05:16 05:17:50 58 7 49 00:05:03 05:22:53 59 8 56 00:05:02 05:27:56 60 4 47 00:05:03 05:32:59 61 24 42 00:05:12 05:38:12 62 43 80 00:05:04 05:43:17 63 57 73 00:05:13 05:48:30 64 59 46 00:05:34 05:54:05 65 27 38 00:05:16 05:59:22 66 19 31 00:05:15 06:04:37 67 29 27 00:05:25 06:10:02 68 16 37 00:05:11 06:15:14 69 5 41 00:05:05 06:20:19 70 10 59 00:05:02 06:25:21 71 28 149 00:05:29 06:30:51 72 30 162 00:05:40 06:36:31 73 190 25 00:10:30 06:47:01 74 113 15 00:07:37 06:54:39 75 80 23 00:06:27 07:01:07 76 14 47 00:05:06 07:06:13 77 3 67 00:05:02 07:11:16 78 9 69 00:05:02 07:16:18 79 11 93 00:05:06 07:21:24 80 20 72 00:05:02 07:26:26 81 31 66 00:05:05 07:31:31 82 19 96 00:05:04 07:36:36 83 51 96 00:05:03 07:41:40 84 112 8 00:07:52 07:49:32 85 87 14 00:06:52 07:56:25 86 71 12 00:06:32 08:02:57 87 57 14 00:06:07 08:09:05 88 20 19 00:05:24 08:14:30 89 24 36 00:05:15 08:19:45 90 59 8 00:06:18 08:26:04 91 8 40 00:05:07 08:31:12 92 7 80 00:05:05 08:36:17 93 26 87 00:05:02 08:41:19 94 66 12 00:06:24 08:47:43 95 59 8 00:06:14 08:53:58 96 16 19 00:05:21 08:59:19 97 1 23 00:05:11 09:04:31 98 6 57 00:05:02 09:09:33 99 2 63 00:05:02 09:14:35 100 15 97 00:05:06 09:19:41 101 33 76 00:05:03 09:24:45 102 49 58 00:05:17 09:30:02 103 79 26 00:06:20 09:36:22 104 36 71 00:05:06 09:41:29 105 45 51 00:05:18 09:46:47 106 31 15 00:05:37 09:52:24 107 59 40 00:05:41 09:58:06 108 51 36 00:05:37 10:03:43 109 23 98 00:05:04 10:08:47 110 34 81 00:05:02 10:13:50 111 22 72 00:05:02 10:18:53 112 29 66 00:05:04 10:23:58 113 33 51 00:05:12 10:29:10 114 75 50 00:05:45 10:34:56 115 58 43 00:05:36 10:40:32 116 20 61 00:05:03 10:45:36 117 21 37 00:05:13 10:50:49 118 33 31 00:05:25 10:56:14 119 40 27 00:05:34 11:01:49 120 37 32 00:05:27 11:07:16 121 25 50 00:05:08 11:12:25 122 57 36 00:05:42 11:18:07 123 62 13 00:06:15 11:24:23 124 54 12 00:06:08 11:30:31 125 50 66 00:05:13 11:35:45 126 42 45 00:05:21 11:41:06 127 39 44 00:05:20 11:46:26 128 60 44 00:05:37 11:52:04 129 41 47 00:05:19 11:57:23 130 69 22 00:06:13 12:03:36 131 46 33 00:05:35 12:09:12 132 48 51 00:05:21 12:14:34 133 29 42 00:05:14 12:19:48 134 31 38 00:05:18 12:25:07 135 42 56 00:05:14 12:30:21 136 47 50 00:05:21 12:35:43 137 39 27 00:05:33 12:41:16 138 41 30 00:05:32 12:46:49 139 30 47 00:05:12 12:52:01 140 25 44 00:05:12 12:57:13 141 43 66 00:05:09 13:02:23 142 22 87 00:05:02 13:07:25 143 57 63 00:05:19 13:12:45 144 47 41 00:05:27 13:18:13 145 58 15 00:06:08 13:24:21 146 66 9 00:06:29 13:30:50 147 45 25 00:05:41 13:36:31 148 50 12 00:06:03 13:42:35 149 10 38 00:05:07 13:47:42 150 8 53 00:05:03 13:52:46 151 15 63 00:05:02 13:57:48 152 19 56 00:05:04 14:02:53 153 31 41 00:05:16 14:08:10 154 41 25 00:05:37 14:13:48 155 59 18 00:06:05 14:19:53 156 82 11 00:06:49 14:26:42 157 28 16 00:05:33 14:32:16 158 6 35 00:01:33 14:33:49
TOTAL RUNNING TIME : 14:33:49
6. π₯€π - Feeding - Hydration
Nutrition and hydration are crucial to the success of a race, so here's a nutrition plan for the Western States.
At each aid station, this is the amount of nutrition you should have eaten and drunk.
We've taken the basic portions from your favorite brand Maurten. Nutrition is very individual, so we've estimated your average carbohydrate intake at 80 grams per hour based on your gender, height, age, and weight.
TOTAL CARB INGESTION : 1163.04 (g)
TOTAL LIQUID INGESTION : 8723 (mL)
| Aid Station | KM | Gel100 (25g CHO) | 500mL Water | 500mL (80g CHO) |
|---|---|---|---|---|
| Lyon Ridge | 16.6 | 4 | 1 | 1 |
| Red Star Ridge | 25.4 | 2 | 1 | 0 |
| Duncan Canyon | 39.3 | 4 | 1 | 0 |
| Robinson Flat | 48.8 | 2 | 1 | 1 |
| Miller's Defeat | 55.4 | 1 | 0 | 0 |
| Dusty Corners | 61.2 | 2 | 1 | 0 |
| Last Chance | 69.7 | 2 | 1 | 0 |
| Devil's Thumb | 76.9 | 3 | 1 | 0 |
| El Dorado Creek | 85.1 | 3 | 1 | 0 |
| Michigan Bluff | 89.6 | 1 | 0 | 0 |
| Foresthill | 99.8 | 3 | 1 | 0 |
| Dardanelles (Cal-1) | 105.7 | 1 | 1 | 0 |
| Peachstone (Cal-2) | 113.8 | 3 | 1 | 0 |
| Ford's Bar (Cal-3) | 117.5 | 1 | 0 | 0 |
| Rucky Chucky | 125.5 | 2 | 1 | 0 |
| Green Gate | 128.5 | 1 | 0 | 0 |
| Auburn Lake Trails | 137.1 | 3 | 1 | 0 |
| Quarry Rd | 146.0 | 2 | 1 | 0 |
| Pointed Rocks | 151.7 | 2 | 1 | 0 |
| finish | 157 | 1 | 0 | 0 |
π For greater accuracy, it's better to state your exact usual intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.
From the predicted heart rate for a given effort we can determine a more precise nutrition plan.
For elite athletes, nutrition can be managed on the basis of heart rate in real time to ensure that intake is accurate to the nearest gram π€
We can also determine the ideal concentration of your exercise drink to improve the nutrient transfer into the bloodstream. If you're a 'salty sweater' or if the temperature is high, you'll need to lower the concentration.
π Elite feature - Contact us if interested
7. βοΈ - Competitor analysis
- Help with strategy based on competitor profiles
- Putting you in touch to create pacing groups
π Elite feature - Contact us if interested

- Enduraw is a sports performance research laboratory.
- We believe data can help us visualize/understand/predict more accurately.
- With Enduraw we turn raw data into relevant analyses.


